Warm up: Mobilidade + Dinâmico Skill: Emom 8’ M1 5 Snatches M2 20 Hollow rocks Wod: 4’ x 4 1 Rope Climb 4 Turkish get up 10 Hspu

Warm up: Amrap 6’ Kb Swing Russo – 10 Hollow Rock Hold – 20” 100m – Run Mobility Skill: Back Squat 4×10 Deadlift 4×10 Wod: 3 RFT: 250m – Run 20 – Hang Clean & Jerk 10 – Db Squat Rx 25/20 Sc 15/10

Warm up: 21-15-9 V-Sit Up Super man Jumping Jacks Mobility Skill: 5x 1 Deadlift Clean 1 Clean High Pull 2 Power Cleans Wod: Amrap 11’ 3 Power Cleans 12 Chest to Bar Rx 80/60 Sc 50/30

Warm up: 3x Thruster – 10 Russian Twist – 20 Hip Extension – 20 Mobility Skill: Push Press 5×3 Plank 5×30” (plate) Wod: 15/12/9 Thrusters 100/80/60 Double Unders Rx 40/30 Sc 30/20

Warm up: 3x 10 Mountain Climbers 5 Burpees 5 Snatches (pvc) 10 V-Sit ups Mobility Skill: Front Squat 4×5 (75% Pr) Wod: Open 20.1 10RFT: 8 Ground to Overheads 10 Bar Facing Burpees Rx 40/25 Sc 25/20

Warm up: Buy in: 200m 3x 5 Push ups 10 Air Squats Buy out: 40 Jumping Jacks Mobility Skill: Sumo Deadlift High Pull 5×3 Wod: 4RFT: 200m Run 8 Clean & Jerk 15 Wall Balls Rx 70/50 Sc 50/30

Warm up: Amrap 6’ Fortalecimento manguito 10 Plank 30” Bear Crawl 15 Mobility Skill: Strict Pull up 4×5 Toes to Ring 4×5 Wod: Emom 20’ M1 10 Pendlay Row M2 10 Db Snatch M3 15 Hollow Rocks M4 40 Double Unders M5 Rest

Warm up: Tabata 1 Russian Twist Rest 1’ Tabata 2 L-Sit Up Mobility Skill: Back squat 6×2 70-75% Pr (pausa de 2” embaixo) Wod: 5x a cada 2:00 8 Chest to bar 8 Toes to bar 10 Walking Lunges

Warm up: 3x V-sit up- 15 Super man – 10 Burpee – 5 Mobility Skill: Shoulder Press 5×2 Wod: 3 RFT 20 Burpees 20 Push Presses 50 Abmats Sit ups

Warm up: Amrap 5’ 2-2-4-4-6-6-8-8-10-10… Jumping Jack V-Sit up Russian Twist Mobility Skill: Back Squat 4×10 (50%pr) Ramanian Deadlift 4×10 Wod: Amrap 10’ Kb Swing – 10 Ring Muscle up – 5 Rope Climb – 1 Rx 32/24 Sc 20/12